Hi, my name is Brad Howard. And today we're going to do a mat. And our focus on our mat is finding control. Our other focus is knowing where our weight is in space. So we have six key principles to plot is we have centering, we have control, and then we also have concentration, breath flow and precision. So we're really gonna focus a lot today on the centering and on the control part.
So I'm having guys start standing and you're going to stand parallel hip with distance, and then you're just going to add the arms down by the sides and you're going to close your eyes and just notice where you, where your weight is. And once you feel like just standing here, maybe you notice there's a little bit of vibrating happening at your ankle joint. Maybe a little bit of swaying, a little bit of a micro sway is happening. Now what you're gonna do is you're gonna open your eyes and then I want you to just shift the weight a little bit forward. So you're on the four part of your foot, and then you're going to shift it center. Then you're going to shift it back so you're on the rear part of the foot. Then shifted back to center. Once again, shift to the fore of the foot and then try to find the center shift to the rear of the foot and try to find the center. Last time.
Four foot center in the middle rear of the foot center in the middle. Now we're going to ideally right in the middle, forward, backwards. What you're gonna do is we're gonna lift the inner part of your foot up, yes and center. Then you're going to put lift the outer part of the foot up and center. So inner border arises, inversion and center.
Outer border rises e-version and center. One more time. Inner Part Rises and find center and outer part rises buying senders. So our goal is to be centered, not forward, not backwards, not to the outer part of the foot or the inner part of the foot, but right centered. Close your eyes again and see if there's a slight change when you can open your eyes and you can sit down onto your mat. No special way. You're going to face the strap part of the Mat and what you're going to do is you're going to bring the soles of your feet flat onto the mat. You're going to have your legs parallel hip with distance.
Thumbs are going to go with fingers. You're going to hold onto the back of your thighs right below the knee, but not under the knee. You're going to look the elbow, it's very broad and notice where the weight is on your foot. Are you rolling in word or your rolling outward? Are you forward on the foot or are you back on the foot? Try to find the center of the foot and try to stay centered.
As you start with the tailbone. Round down one vertebrae at a time, articulating to your spine, trying to let not let the hands slide down. Elbows as broad as possible in a hold. There is your weight's still centered or has it rock to the of the foot and then you're gonna come forward. Bring your nose in between your knees and then roll up to your spine. Tailbone, lower back, middle back, upper back, neck, head, last and again. Rounding backwards. Notice you have your rolling inward or outward on your foot.
The tendency, a lot of times it's roll inward and you'll see that the knees will go in with it and then you're going to come right back up. Bring the nose in between your knees and then you're gonna roll up. Tailbone, lower back, middle back, upper back, neck and head. Last time, rolling down. Try not to go to the rear of the foot. Try not to go to the inner border of the foot. Try not to let the knees roll inward, and then you're gonna come right back up and you're going to bring nos in between your knees and you're going to roll up tailbone, lower back, middle back, upper back, neck and head.
You're going to flip over onto your hands and your knees facing away from the strap. [inaudible] and then we're going to take a quadrat ped position. Hands directly underneath shoulders, knees directly underneath hips. Notice is your weight towards the pinky part of the hand or is it towards the thumb? Ideally you're going to spread the weight equally, but maybe a little extra weight on the index finger and the thumb and now what you're going to do is you're going to round the back like an angry cat, dropping your head, dropping your tailbone hold there. Make sure that the elbow, the inner part of the elbow is facing the other inner part of the elbow and not forward to the front. And then arch the back, head up, tailbone up, nice. Round the back forward, head down, tailbone down, and making sure that the elbows are not rotating forward. And then arch the back. Head up, tailbone up. Same thing, making sure that the inner part of the elbow is looking at the other inner part.
Last time, rounding the back, head down, tailbone down, and then arch the back. Head up, tailbone up. Find Center. Is the weight still equally distributed? Are you making sure that you're not over rotating? Hyperextending your elbows. Maintain that position. Shift your weight forward and then shift your weight backwards.
Shift your shoulders forward, have your wrist shift your weight back of the risk, trying to maintain the inner part of the elbow, facing the other inner part of the elbow. Shift forward and shift back. Shift Center hold there. Is the weight equally distributed? Do you have equal weight on both knees? Are you making sure the elbows not rotating front?
And then you're going to sit on the heels, stretch out your back child's pose, and then they're going to roll up your spine, one vertebrae at a time to a nice tall, lengthened vertical spine. Turn back around. So you're facing the strap part of your mat and you're going to take the soles of the feet flat on the mount once again. But this time, feet together, knees together. Cross your arms like a genie and you could bring the thumb part of the hand into the Crook of the elbow. Lift your spine tall and notice how's the weight on your feet.
You have equal weight on both sitz bones and now what you're going to do is you're going to start with the tailbone. You're going to roll down for 10 counts. Sacrum, nine, eight, seven, six, five, four, three, two all the way down on one. Now you're going to roll up. You're going to lift the head up. One, come to the shoulder blades to base of the shoulder blades. Three keeping your elbows lifted for middle of the back. Five lower rib, six lower back, seven waistline eight sacrum nine sit on your tailbone. 10 we're going to do that again. You're gonna roll down 10, nine and now you're rolling down to start to take.
Notice where the weight is coming off of the forefoot. Try to find that number and four, three, two, one. Now roll up one and notice the same thing where the weight comes off of the forefoot or where you start to roll in or outward on that foot. And five, six, seven, eight, nine, 10. I'm going to count you off one last time. When you get to that point where the weight starts to come off of the four of the foot, you're going to stop there and you're going to roll down 10, nine, eight, seven, six. We're about there aren't we? Now hold there, take that position and hold it and you're going to pull it in with your naval, one into in three in four in five in six in seven in eight in nine in hold. Keep your upper back where it is. Just curl the Talmud under.
Try to roll with your lower back a little bit more under it and go in one into in three in four in five, six and seven and eight and nine in 10. Upper body stays. Still try to get the next part a little back on the mat. Last time in one into in three in four and five in six and seven in eight and nine in 10 row all the way down. All right, switch. So the other hand is on top and then what you're going to do is you're going to roll up to your spine. Ten two, three, four, five noticing where the weight starts to shift. [inaudible] nine up on 10 Greg guys now roll down 10 counts, ten nine, eight, seven, six. Don't let those elbows drop. Yes, three, two, one last time to roll up. Roll up one Roland, stop at that point where the weight starts to shift. I think we're about there, right?
That's where I see those feet lifting now [inaudible] into in three in four in five in six in seven and eight in nine in a hole there. Don't lift. Just push your forearms forward and try to really lift your head forward more and now in one into in three in four in five in six in seven and eight and nine forums. Push a little bit more forward and now in one into in three and four in five, six and seven and eight and nine in 10 row all the way backwards. Nice guys. Arms are going to come down by the side. Slide the feet in a little bit. Open the legs. Parallel hip with distance.
We're going to do a little bit of bridging. Start with the tailbone roll-up. 10 roll up. Nine roll up. Eight roll-ups, seven roll up. Six roll up forward balancing on one, two and three. Now bring your chest away from your Chin and wrote down four. Wrote down five, wrote down, six, wrote down, seven wrote down, eight rolled down, nine road down.
10 tell up 10. Sacrum, nine waistline eight. Lower back, seven lower ribs. Sixth Middle Back, five up four hold their balance on head, neck and shoulders. And then roll down. Four wrote down, five wrote down, six wrote down seven what's going on with your feet? Are you rolling in or out or you're rolling forward or back? So we're still conscious of that last time. Roll Up. 10 roll up.
Nine China to let the legs move ever so slightly. And when you come up, you're going to balance on one, two and three. Hold there, wrap to the seat, wrap through the rib cage. Lift the arms up to the ceiling and hold them. Now slowly start to bring the arms back, but only as far back as you can without your rib cage going to. Everyone will be at a different spot. Maybe it's by the years, maybe it's not.
And now keep the arms where ever they are in space. And you're gonna roll down four without the arms moving. Roll down. Five rolled down. Six, rode down, seven, rode down, eight rode down, nine roll down, 10 inhale, arms come forward. Exhale, arms come right down by your sides. Inhale, lift the arms up. Exhale, go to where you can without the ribs going with it. Exhale, inhale, arms come forward. Exhale, arms come down by the sides. Inhale, lift the arms up. Exhale, go to where you can without the rib cage going, everyone will be different.
Arms and head. Nod forward. Inhaling, and you're going to reach your head forward. Reach your hands forward and hold now. Arms go back in Helen. When the arms get to the ears, nod the head backwards. Some roll down. Exhale, and again, nod the head forward. Inhale and exhale.
Hold their hand on top of hand. Bring the hands behind the base of the head. And now what you're going to do is you're going to bring one knee into the chest, bring the other knee into the chest and squeeze your knees together. Make a tabletop with your shinbone. Great. Now what you're going to do is for not gonna change the angle of the knee. The thighs are going to go forward to where you can without your back changing.
And then bring the knees back to 90 degrees five push forward, but the knees don't extend. And then come back to 90 degrees. Bring one foot down onto the mat. Bring the other foot down onto the mat. Rest your head. Bring right hand underneath, right hip, left hand underneath, left hip. And now what you're gonna do is you're going to bring right knee into the chest, left knee into the chest, hold tabletop. The legs. Feel what your weight feels like on your hands right now.
Zipper up the core. Try to balance around four or five of your back. Bring both thighs forward, but don't let the weight increase on your hands. And then bring the thighs back to 90 degrees. Bring both thighs forward, but don't let the weight increase on the hand so you can feel when the weight wants to tip. So you zipper up to prevent that and that's where your ranges. Then bring the knees back, flex the feet, both sides.
Go forward to where you can control without the weight shifting downward. Both sides come back. Both eyes go forward to where the weight does not transfer down to the pelvis and then both thighs come back. Take the right hand away, take the left hand away, bring the hands behind the base of the head, and then you're going to have both sides go forward with flex feet. Same thing, but don't let the weight transfer downward and lift the knees back in. Let's bring that chin to the chest and warmer time both sides come forward, maintaining that angle and then both thighs come back and then you're going to bring the knees into the chest. Hug the legs once again. Now bring the hands back behind the base of the head. Roll your head, neck and shoulders up. Bring your hands against your thighs and then what you're going to do is you're going to press your thighs backwards.
You're going to press your hands forward. 10 press nine it's like a tug of war. Eight [inaudible] seven press six five press four press three press two, press one, hold there. You're going to bring the left hand. That's all right. Bring the right hand behind the base of your head. Now you feel what it feels like to have your right hand touching the a sorry, your left hand touching your left leg. You're gonna bring your right thigh forward, but try not to move anything on the left legs and right side dips downward actually. Yep. And then right thigh comes back up, right?
Tie dips forward and down. Is that left leg moving? I hope not guys. And one more time. Right thigh goes forward and right that goes back. Hold their switch other hand. Your goal is to keep right body half still left. Thigh goes forward without the leg or the hand moving and left. Thigh comes in, left eye goes forward. The right leg is right side. It's completely still.
One more time left. Thigh forward, left thigh in and now bring hands behind the base of the head. Don't transfer the weight downward. Both thighs go forward to where your control is without the weight transferring. Hold. Bring your hands on your thighs again. But don't let the thighs come up cause you just went down to where you can control. Do not let your legs press into your hands.
Extend only the lower legs and then bend the knees. This is good. You extend the lower leg and you try not to let your legs come away from the hands. And then you bend at the knee. You extend the lower leg. This is your hundred position, your true hundred position. Now hold with the legs extended. Just open the arms so we're at slightly on the upper diagonal with the arms you pump above your waist. Pump in two, three, four, five. Exhale, three, four, five. Inhale and exhale. Three, four, five, three two, three, four five XL three four five, four an XL three four five five two three, four, five, five, four with plotty stance. Inhale, XL three four, five to try not to hyperextend the elbows. Three, four, five pumps through the back.
But try not to let the pumping move your body two more. So we're stabilizing. Grounding last time in with the air. And exhale, three, four, five knees into the chest and relaxed. Hug the legs, rest your head, legs out onto the mat. Arms straight up to the ceiling. Nice, extended legs, the roll up, Chin to chest. Inhale, rolling up an XL c curve. Hands forward, stomach, back. Inhale, round down, one vertebrae at a time. Articulating down and exhale all the way down. Let's bring our hands up to 90 degrees. Bring your chin to chest only. Now this is your picture frame.
Start to roll up with your hands on a diagonal. You're going to try to put something up onto the top shelf. Then you round forward c curve nice and broad. Relax to the shoulders. Now roll down, pressing on two tabletops, but keep the arms by the ears here in an upper diagonal. Then massage your spine down and arms go slightly back past your shoulders, arms to the ceiling. Head nods forward, arms.
Try to stay by ears as you roll up, pushing your way backwards as you reach your arms forward and opposition c curve and then inhale, roll down, press down on me. Yes reaching. Now massage your back as you come all the way down now, arms to ceiling. Nod the head forward. Roll up one. Hoad. Bring your hands to be on the base of your head. And now slide both legs into the chest.
Bring your knees into the chest, heels together. Need some time with your shoulders from position. And now extend the legs out to 45 or higher degrees. Bend the knees and come back into your working level, extending out to your working level and bend the knees. Come back in. Rest your head. Bring right hand underneath, right hip, left-hand underneath, left hip, and then keep your head down. For right now, bring your legs out to 45 degrees and notice if the weight goes onto your hands more and bend the knees and come in. Now if that happened, you have to really zipper up to prevent the weight from transferring downward, extending out again and come back in.
So you really have to use your abdominals extending out. We don't want our pelvis to tilt and now bend the knees and come back in. All right, remove the hands. Bring your hands behind the head, feet together, knees together. Point your feet. Allow a hundred dollar bill in between the knees. Bring your chin to the chest, head, neck and shoulders up. Extend the legs out without the weight transferring so we don't have our hands anymore and bend the knees and come back.
And so we have to use the mat as feedback. So we're seeing how much pressure is pressing into the mat at all times with what that ever is. In contact with the mat. And again, extending out. Don't let the weight increase on the pelvis and come back in. You keep distributing the weight equally out and come back in as you go out, zipper up so the weight does not travel downward and come back in. Flex the feet five of these and go out and in press as you pull up oppositional pool and come back in and go out heels four but stomach lifts in an upward and come back in two more out as you zipper up and come back in last time out.
Hold there. Rotate the legs to Plati stance tendon stretch. Flex for three to 1.23 flex to 3.23 3.23 toe ball, heel, heel ball, toe flex to 3.23 bend the knees into the chest. Hug your legs. Beautiful guys. What you're going to do is bring soles of the feet flat onto the mat, right set of fingertips underneath the right hip, left set of fingertips underneath the left side of the pelvis. There we go. Do you have equal weight in both hands? That's our goal.
Squeeze the legs together. What you're going to do is you're going to let the right knee drop to the side. Now as you do that, did the weight just transfer onto your right hand? Bring the need to close. She's very honest over there. She's at [inaudible], but our goal is to not let that transfer, but thank you for your honesty, Candice and now left me cause you're not the only one left me. It's gonna open, but do not let that weight transfer and then bring the need to close. I should let the right knee open.
Try Not to let the weight rock to the right hip, distribute the weight equally on both hands and then bring the knee to a close left knee opens without the weight transferring to the left hand. Bring the knee to a close. Keep the hands there. Bring both knees into the chest. We're going to challenge this concept a little bit more. Extend the legs to your working level where you are, and when you do that, make sure you didn't let those the weight go onto your hands.
Bend the knees back into the chest. Let's do that again. Do not let the weight go downward as you extend the legs outward. Hold there. This time your left leg is going to stay completely still. You're going to open the right leg, but don't let the weight increase onto that hand and close the right leg. Open the right leg, but keep the weight equal on both hands.
Close the right leg, open the right leg, close the right leg, bend the knees into the chest. Extend the legs out to 45 degrees or higher. You're working level. Left leg opens without the right leg moving and bring the leg to close. Left leg opens, right lakes. Don't, don't let the weight transfer to the left tip. Bring the leg to a close last time. Left leg opens, right leg still bring the leg to a close knees into the chest.
Now the last challenge, nice still square pelvis. Equal weight distributed. Extend the legs out to 45 or your working level right leg opens, but left leg stays still close. The right leg, left leg opens without the right leg moving and close right leg opens. Don't let their weight transfer side to side. Close. Left leg opens and close right so it might not be big and closes to where you can control the name of the game and close.
Bend the knees into the chest and relaxed. Control. Ajai the art of control. And now we're going to apply this concept of maintaining the square pelvis and not letting the weight rock back side to side for the next exercise, which is our single leg circle. Silver move. Actually, let's keep the hands, extend the legs out onto the mat, right knee into the chest, right leg, straight up to the ceiling, left leg nice and long in that mat. And then what you're going to do is let the left leg turn out into the hip. Do not let the weight rock circle the leg right left. Sorry. Down, up. Stop my fault and I'll start going to the left. Down.
Up In stop. One more time across the left. Circle down, up. Stop. Hold there. Do you feel reglan happening? Hopefully not. You're going to now go a little out and then go a lot across and stop. And the little out in our goal is to not let the wait rock side to side. Last time. A little out. A lot of cross stop. Keep the leg there.
Do not let the weight travel downward. More onto the hands as you let the right leg float down onto the mat. Zipper up. Zipper up as you floated down the zipper up. Nice guys. Bring the left knee and left leg up to the ceiling. Turn the leg out. Square. Still. The only thing that's gonna move is the left leg across to the right circle down. Come up and stop. Cross to the right, down, up, and stop. Cross to the right, down, up.
Stop, reverse. Go down across body and stop and your goal is to not have any movement and stopped stabilizing down. That's another word for control and a stop. Great, and you're going to bend the knee in and then you're going to bring the leg down. You're going to remove the hands. Bring the hands behind the base of your head. Bring both knees into the chest, roll your head, neck and shoulders up. I'm going to challenge you more now. Right leg straight up to the ceiling, left leg to your working level in front of you. Hold there.
Our goal is to not move the left leg. You can see if it's waving around like a flag in the wind. You're going to go across the body, circle down, up and stop and across. If that left leg is moving, it means your torso is moving across. The manger. Pelvis is moving and stop, reverse, go down across into the body. Stop, go down, cross into the body, stop, go down, cross into the body. Stop, hold little scissor and we're on the other leg. Go across.
Don't let that right leg move. Stop. Don't let your torso move up and stop and across. Don't let your elbows move up and stop. Reverse. Go down across and stop. It's all about stillness up and stop down.
We're very specific with what we are moving. Stop knees into the chest and relaxed does beautiful though guys. Now you're going to extend the legs out on the Mat. Arms are going to go straight up to the ceiling. Squeeze those inner thighs together. Take a five count, roll up, roll up. Five, four, three, two, one.
Nice. You're going to scoot your bottom to your heels for the rolling like a ball. You're going to grab a hold of your ankles. You're gonna broaden the elbows out to the side and then you're going to roll down to your middle back no further or come right back up and balance for three counts. Hold there. I want you to Cup your right heel into your right hand and then left.
He all goes in to the left. Now hold there. Do you have equal weight in both hands? Try to find where you can even lead. Distribute the weight. You're going to roll down and come back up. Come down and up. Hold. Did you feel one? He'll push more than the other heel when you came up.
Roll down. Come up and make sure one leg is not leading. I'll give you one more chance at this. Roll down. Come up and hold there. Now bring your elbows on top of your knees. Uh Huh. And now what you're going to do is you're going to roll down and try to keep that and come up and make sure one elbow doesn't come away from one knee.
And again, roll down and come up in a hold there. Stay there. You're in the position I want you to be. You're just gonna bring your hands back on the head and open your elbows a little bit. Your balls to not move your body. Extend your legs forward without your torso moving for stomach massage series and then bend the knees and come back in and extending out to wood and come in. Don't let that torso move guys and go out.
Don't let those elbows move and come in and maybe you don't get to full extension yet. That's okay. Go to where you can and come back in. It's about the process. It's not about the goal. And come back in one more time. Going out and come back in. Right hand on top of right ankle. Left hand on top of a right and a right knee. Left leg out. 45 degrees. Now hold.
There you are balancing on number nine right now. I want you to pull that right leg and more change. Pull the left leg in. Change for right change left. Roll down to number eight. The waistline. Pull one, one, two, two road down to number seven the lower back. One, two, two. Roll down to number six. Rib One, one, two, two. Roll down to number five. Middle back one one, two, two.
Roll down to number four. One, one, two, two knees into the chest and relax them. That was kind of control. Beautiful guys. Okay. You feel cricket system you've got to work on. Okay, so what you're going to do is you're going to bring both knees then, but that's a great point though, because that's what I want you guys to feel. Am I square or am I crooked? Sometimes we do our mat and we just move through the mat. We just work out and we don't know where our bodies in space.
So you have arrived to the right place. You where your body is in space. You'd still, you say, okay, it's a little crooked, so maybe I'm just going to see where that crookedness is happening at and how am I going to address that? So that's really good actually. They're going to bring both knees into the chest. The double leg stretch. You're going to draw your chin to your chest simultaneously. Arms and legs out. Hold them arms first, knee second, arrive together, give yourself a good pool.
And again, arms and legs out and arms first and the second arrived. Rest your head. You know where I'm going with this. Rest your head down, right hand underneath, right left-hand, underneath, left hip. Roll your head, neck and shoulders up, legs out. And don't let the weight transfer zipper up. And now bend the knees in, legs out and zipper up. And bend the knees in right hand behind, right hand head. Sorry.
Right and beyond that and left hand behind the head. And now let's do this again. This time, legs out and come back in. Legs out and come back in. Hands on top of your ankles now. Now let's try to really contain it. Now when we put it all together, arms and legs out, but don't have to wait. Transfer arms first and the second arrive together and again, inhale out arms first. This is wonderful guys. You guys are so in control.
Inhale out any like so in, in pool. One more time. Inhale out and Xcel and in pool. Rest your head. Excellent. Bring right hand underneath the right hip, left hand underneath, left tip both knees into the chest and then you're going to extend the right leg straight up to the ceiling. Now as the left leg goes out to 45 or higher degrees, equal weight on both hands. Even though we're scissored now you're going to have the right leg go back, back. Scissored left, left change, right, right.
Change or try not to let the weight go right or left, right, right. We're balancing on a beam left. Left. Try to keep equal weight on both hands the whole time. One more, right, right. Left, left knees into the chest. Removed the hands. Hands behind the head. Roll the head. Neck and shoulders up.
Try to do the same thing using the mat as feedback telling you do I have more weight on the right or the left side of my body? Right leg up, left leg out and go right. Right and left. Left, right, right, left. Hold there. Now you're going to change. You're going to grab the leg and still try to work on the evenness change, right, right and left. Left and pull pool and pull. Pull one more pool, pool, pool. Poor knees into the chest and relax.
Good hands underneath the hips again, right hand underneath, right left 10 and underneath. Left. This one I find the most challenging for myself. You're going to bring both knees into the chest. You're gonna extend both legs straight up to the ceiling. Take nodal where the weight is right now. Lower the heels for three, two, one lift to 90 degrees to make sure the weight doesn't travel downward as the legs go down. So we don't want the pelvis to go with the legs.
Lift to 90 lower to three, lift to 90. Now try to roll your head, neck and shoulders up. Same thing. Lower to three but don't let the weight rock down. Lift to 90 lower to three lift to 90 restaurant head. Remove the hands, hands.
Be The base of the head if that's available to you. And then roll your head. Neck and shoulders up, and then lower for three. Use the matters feedback. Live to 90 letting you know where your body is in space. Lower to three, lift to 90 lower to three, lift to 90 now lower one count. Lift three two one. Lower one count. Lift three, two, one. Lower one count.
Lift three, two, one knees into the chest and relax. Great. The crisscross, I want you to imagine you're on a six foot high balance beam and your spine is on that beam. So as we twist right and left, your goal is to not fall off of it. And after metal, I laugh when people fall. I know it's horrible, but you're gonna make it so I don't laugh. So hands me on the base of the head and now needs another chest. Lift your upper body up. Stay on that being, what's your spine as you twist to the right and don't fall off that beam and now twist to the other side. And so we have to use our imagination a little bit.
Twist to the right, but stay balanced on the beam, on your spine. Twist to the left and look back to where you're twisting to twist to the right and twist to the left. Twist to the right and twist to the left. One more twist to the right and twist to the left. Let's do five low quicker twist. One twist, one twist to twist too. So even though we're going quicker, we still have to stay on that beam.
And four and four and five and five. Knees into the chest. Relax. Okay. Legs down the Mat. Arms straight up to the ceiling. That's okay. He gets good back a little bit. And then you're going to roll up through your spine. Five, four, three, two, one. All right. I want you to keep your legs there.
If you need to scoot back, you may bring your hands on your waist. And now if this is tight, too tight for your hamstrings, you can soften the knees a little bit. I want you to imagine that your pelvic bowl with a bowl of soup. So what you're going to do is you're going to round your back. You're spilling your soup right now aren't show now. Center your pelvis.
Now tilt the pelvis. You're spilling your soup in the front, right and now find center. Spill the soup in the back. Find Center. Spill the soup in the front. Find Center. Spill the soup in the back. Find Center. Spill the soup in the front. Find Center. Keep your soup open your legs. Reach the arms straight out in front of you. Flex your feet.
Try not to spill the soup as you round forward. Hands forward, stomach, back, heels forward, ball the foot back, head down. But are you carrying your soup sto and roll up tailbone, lower back, middle back, upper back and neck. Head last round, up and over and don't spill the soup. Keep that bowl of soup level and then rolling up to your spine. One Vertebrae at a time. Hold there, rest your arms for a second. If your feet were against a flat wall, is the whole surface of your foot touching that wall or maybe the outer border is a little bit too much or maybe the inner border is a little bit too much.
Let's keep the whole foot touching the wall. All surfaces of the foot needs to touch arms for it. Let's do one more round forward and don't let the surface of the foot come off the wall any bit of it and don't spill your soup and then roll up. Tailbone, lower back, middle back, upper back, neck, head is last. Excellent. Draw the legs together and now you're going to make a diamond with your legs. Grab a hold of your ankles. So when I teach class, I usually have their hands here, but some individuals would need to hold onto the back of your thighs.
So either one is okay. I want you to put more weight onto your right hip center. Equal weight on both hips. More weight on your left hip. Equal weight on both hips. More weight on the right hip. Can you find equal on both? More weight on the left tip equal on both. Keep equal weight on both. Keep your lower back, curled, maintaining equal weight on both hips. Extend your right leg up. Do you have equal weight on both hips? Bend the knee. Extend the left leg up.
Equal weight on both hips and remember you can hold the back of your thighs if you need to. And then bend the knee. Equal weight on both hips as you extend the right leg up. Here's the challenge. Don't transfer weight equal weight on both hips as you're extending both legs up equal weight on both tips as you bend the right knee. Equal weight on both hips as you bend the left knee, either side, left leg extends, but don't transfer weight and bend the knee. And now right leg extends, but don't transfer weight and bend the knee.
Left leg extends equal weight on both. Now equal weight on both. Extend the other hold there. Rotate the legs a little bit more. Roll down to the broth strap. Come right back up and balance and hold for three counts to equal weight on both. And again, roll down. You come up. Notice of one leg. Push us into one hand more than the other.
Roll down as you come forward. Both legs need to push into the hands equally. Let's do three more. Roll middle back can right back up and balance and hold two more. This is excellent. You guys come up in a hold in. Do have equal weight on both hips and one more time. Roll down.
Come up in a hold there. Bring your legs together. Now hold their, reach the arms straight out in front of you. Right leg is going to come down onto the mat, left leg. It's going to join it. Lift your spine of Tar. Notice of one heel might be a little bit more afforded the other heel. If so, that means one hip had traveled a little bit for it or the other hip, so you might need to readjust that. Interesting, right?
So what you're going to do is you're going to open the legs to the width of your mat. You're going to flex the feet, and now headlights of the car or your hipbones are going to face forward the whole time. Your heels or your front two wheels, your sits bones are your back. Two wheels. We're going to have make sure all four wheels are on the pavement equally throughout. Arms to the side for the salt. Lift to the right twist. Hold them. Do you have equal weight on all four wheels? Then drop the arms saw on reach and Azure reaching headlights front.
Equal weight on all four wheels of the car and then come back up to center. Lift and twist to the left. Hold there. Do you have your equal weight on all four wheels? Drop the arms solid. Reached, saw off a little toe with a little finger, but don't let that back, right? We all come off of the pavement and then come back up to center. One more time. Twist holder, drop the arms saw and reach further further and come back up to center.
But we're maintaining equal weight on all four points. Lift, twist, drop, saw and reach equal weight on all four points. Find the opposition of hands reaching away from each other and then roll up to your spine to a tall back. Nice guys. Bring the legs together. Shake out the legs, reach the arms straight out in front of you. Roll down through your spine. One Vertebrae at a time. All right, let's do left leg back today. Left arm back today. Sorry.
Roll onto your left side and go onto your stomach. Bring your shoulders in line with the front edge of the Mat. Hands are going to elevate one inch above the wooden dowels. If you don't have wooden dowels, you just bring them to the outside of your mat and let them elevate it into the air. And now you're going to inhale, lift the upper body up.
So your shoulder, your chin is over the edge of the mat. Yup. There we go. Inhale, lift the upper body up. There we go. And exhale lower. Now bring your hands on the dowels. Bring your legs together. Press your feet into the mat, slowly open your feet equally and see if one foot touches the side of the mat before the other foot does. If that happens, that tells you you might not be even or you might be even. So let's try again. Open the feed and make sure both legs touch the mat equally. Yes.
And now bring the legs together. Elevate the hands. Inhale, lift the upper body up. Hands on the dowels. Continue to rise as high as you can. Zipper up through the core. Inhale, lower the body down when he can. Take the hands off. Control the descent through your stomach and back. Nice. Inhale, lifting up and exhale, rise, hold. Keep your shoulders still. Only the head will move. Look to the right. Circle the head down to the left. Look Center.
Use The dowels as feedback. Which hand is pressing into the dow more than the other. And look left down. And as you're circling the head, notice if you tend to transfer weight at all. Look right, circle down to the left and forward. Look left. If you feel your hands shifting, that means your shoulders are shifting and center. Roll down through your spine.
Take the hands off when he can control the descent the rest of the way. And then once you're down, counter stretch by sitting on the heels. Stretch out your back. Child's pose. Let's go on to the stomach for the single leg kick. Sphinx position. Two fists together. Elbows and fist pressing down. Zippering up to the core.
Wrapping through the rib cage. Draw the legs close together. Right leg will kick twice. Kick kick now left, left and right, right and left, left hold lower down. Bring your forehead onto the mat. Bring rights at a fingertips underneath and right hip bone. Left set of fingertips underneath left hip bone.
Now you should have equal weight and both hands with your hips, right leg will kick twice. Kick kick now left leg kick kicking or goes to not transfer. Weight kick, kick, kick, kick, kick, kick, Nice. Even kick, kick hold there. Now remove the hands, come back and take your single leg kick position. Now we don't have our hands anymore so we have to use the mat to give us feedback back to our central nervous system. Right leg will kick twice. Kick, kick and left. Left, left and right, right. Nice guys left, left and right, right and left, left and four, four, four, four, five, five already a hundred percent better and lower down, right face chicken onto mat, hands behind the shoulder blades or wherever is comfortable for you. Elbows are pressing down. Draw the inner thighs together. Now do you have equal weight in both hips or have you kind of tilted to one side?
Maintain the equal weight and then I'm going to help you out a little bit. You're going to kick three times kick one and that might feel foreign right now to three is lie the arms down the back. Lift in, lengthen, lengthen, lengthen. Lower down left cheek and now kicking. One kicking too. It's already better though. Slide the arms down the back. Lift and lengthen. Lengthen. Lengthen. Lower down other hand on top now and then kicking.
One kicking to kicking. Three slide down and lengthen. Lengthen. Do you have equal weight and lower down and kicking? One kicking, two, kicking. Three lift in front of the ribs is one side. Pressing into the mat more than the other side and then lowering down. Sit on the heels, stretch out your back child's pose. Now roll up to your spine. One Vertebrae at a time, tailbone, lower back, middle back, upper back, neck, head. And we're going to do the neck pool.
You're going to turn face into the Mat, part of the strap, part of the Mat, and let's use the strap. They're going to know. What you're going to do is you're going to open the legs parallel, hip width distance and I'm giving you this strap so you can focus on your feet now so you don't have to worry so much about the roll up and roll down. I want you to focus on making sure the whole surface, the foot is flat against that imaginary wall. Hand on top of hand behind the base of the head. Let's just round down, articulate through your spine, but just keep it simple so we can focus on the feet. Yep. You're going to roll backwards actually. Sorry guys. Rounding backwards, one vertebrae at a time.
Once your head is down, you're gonna roll back up. And now notice if your feet are going outward or inward, rolling up and rub that had four to keep the surface of the foot flat. Roll up your spine and try not to have any window wipers with the legs and then round down to your spine and astro down. Surfers of the foot, flat against the wall. No window wipers of the legs. And again, roll up. Inhale and exhale. So lower body half is completely stable, so the upper body half can move freely.
Roll up tall and then rounding down yes, one vertebrae at a time. So if I divided them body in three parts, roll up. Inhale, lower extremity, stable upper extremity, which are the arms stable, just the trunk has mobile and then rounding down, nothing moves but the trunk all the way down. Very nice guys. All right, the sidekicks series, that's all laid down onto the right side, back, totally flat in line with the back edge of the mat. One line from elbow to tailbone. Prop your head up onto your hand and then bring your feet forward to a 45 degree angle to the front of the Mat. Great. I want you to lift the leg up hip height. Kick the leg front front and swing the leg back, back and front, front, back, back. Bring it home.
I want you to bring your hand and sit on your hand with your rib cage. Let the weight go into your head. Now lift the leg up. Hip Height. I'm going to have you guys kick front, front, back, back, and front, front, back, hold there. Now we're going to do it again and let me know if you feel the weight more when you kick front or if you feel the weight more when he kicked back. Kicking front, front, back, back, front, front, back, back. Wait in front or backwards. Front.
Taken a pull. Front. Front is heavier. So you guys were very truthful, but the answer should be neither. I mean as a trick question of course. So when you can front, it should be the same amount of weight. It's when you kick back. So if you're feeling more wade was you kick front, that means you're progressing and you're leaning back a little bit. So let's do it again. Kicking front, front and try to make it so it's equal way throughout. Kicking front, front, equal weight as you go back. One more kicking front, front.
Was it a little better? Yeah. Now let's try it without the hand. Let's do three more. Kicking. Front, front, back, back and yes, that would be even the next step. Front, front, back, back. One more front, front, back, back, leg on top of leg. Turn out the leg, kick the leg up, resisting down, kicking up, resisting down and bring the hand underneath your rib cage again and you're like, I'm onto you bred Howard. I don't know what's going to happen. So when you kick up, make sure you don't have more weight. Go into your hand as you kick up. And again, kick up. Cause if that's happening, that means you're pushing a rib cage into the mat more when you kick up. One more time. Kicking up, resisting down.
Now maintain equal weight as you do circles. Circle one, circle two, circle three, circle four, circle five, reversing one, reversing two, reversing three, reversing four, reversing five good guys on your stomach. One Hand on top of the other hand for head on top of that, relaxing the shoulders. Let's do that little thing that we did before. Squeeze the legs together and see if a one foot touch with the side of the mat before the other foot as you open them. And it's an indicator where you are on your maps and then you have to adjust. All right? So once you have found center, bring the legs together, energy through the toes, reach back and lift the legs up and clap your feet.
Clap 0987654321. Repeat ten nine eight seven six five four three, two, one. Do you have equal weight? Both sides of the pelvis? And again, clap. Two, three, four, five, six, seven, eight, nine, 10. Lower the legs and now face the other side. So on this side we're not going to use our hand underneath our rib cage.
We're going to use the mat as feedback to give us reference where we are in space. Okay, so other hand goes down onto the mat, lift the leg up, hip height, and you try to let your body not let your body go forward and backwards as you swing the leg from front, back, back, and to to back back. So imagine your body is like a grandfather clock. Your leg is the pendulum. The body is the base. So the only thing that should be moving should be the pendulum type more kick, kick back, back to, to back. Back yet someone was cheating.
And with that hand grabbing in front of the mat and kick, kick back back. One more kick. Kick back, back leg on top of leg. Turn out the leg once again as we kick up. Don't let that rib cage go into the side and kick up. Resisting down. Kick up to resisting down, up three, resisting down. Nice. Up four, resisting down, up on five. Resisting down now. Small little circles.
Circle one. Circle to stabilizing four five, reverse one, reversing to reversing. Three, reversing for reversing five on your back. Shake and bake. Okay. And the magic of TV. Here we go. So what you're gonna do is you're going to bring your knees into the chest and then you're going to bring your arms next to your ears. Okay? Mm, that's nice. Straight arms for tees or legs out at 45 degrees. Now what we're gonna do is we're going to roll up and our goal is to not let our legs move and the [inaudible] to the years.
Magine rolling down that you're playing operation that has a mind of its own right now. So rolling up. Don't touch the side of the wall or the buzzer goes off. Lift the arms up and they'll read a, the nose writes up red and roll down. One more roll. Rolling up. Hold there. This time. Now imagine that your back is up against a wall.
Don't press into the wall as you lower the legs to where you can control and lift the legs. Lower the legs to where you can control. Lift the legs, lower the legs to where you can control. Lift the legs. Now lift the arms to the ears. Hold lower the arms down. Did your weight transfer edge. Lift your arms up, lift the arms up and no Tada.
And now lower the arms. One more time. Lift the arms up and everything will float down. Interesting. When we do go to lift those arms, we do a little Marilu red. And don't we? Okay. So what you're gonna do, we're gonna do two more exercises. You're going to lay onto your stomach and I want you to bring your hands underneath your hips again.
One Hand on top, one hand below the hip, the other hand below the other hip. Draw the together. And now I want you to lift your right leg up with a straight leg. Did you transfer weight? [inaudible] she's very honest in lower down. I love it though. And I left leg up cause it's not just her.
It's a lot of you guys at home too. Now, right leg up and lower left leg up and lower. Now swimming, just the legs. Swim, two, three, four, five x sound. Try not to transfer weights. Limb XL three, four, five. Now reach the arms to the side and now hold there. Trying to let your arms move and or your hips move and swim. Two, three, four, five XL, three, four, five. Inhale, exhale, arms four.
Let's add the arms with it now. Head up and inhale. Three, four, five. Exhale. Don at the weight rock side side, just the arms and the legs moving. I can all three, four, five, lower down, sit on the heels, stretch out your back, child's pose. Roll up through your spine, one vertebrae at a time. Nice, tall, straight back. And then what you're gonna do is turn around for seal balance on your pelvis.
And now what you're going to do is you're going to rock to the right, find center rock to the left, find center, push your right Shin into your hand. Release left into the hand release. So our goal is to not go right or left to not let the weight transfer forward and back on one leg. Cause that means our pelvis is going forward or a back is to stay centered. Now Clap your feet three times. Clap. One, two, three, rock back and clap. One, two, three. And I'll come up. One, two, three, rock back, one, two, three and up. Clap two, three and back. Clap two, three, hold there. Bring your feet down.
And now do you have equal weight on both hips? Now just look to the right and left of your mat and make sure you're centered on your mat. So you have to make sure [inaudible] test with your hands to see where you are. Great. Let's do three more now and when we come up we'll do another test and I hope you guys are going to be there, but you guys are all good students.
I think you will be. They're going to clap. One, two, three, rock doc. One, two, three, and up. Clap. Two, three, rock, back, clap, two, three. Rock up, clap, two, three, rock, back, clap, two, three, hold there. And now keep your legs where they are. Bring your hands down. [inaudible] did you shift from one side of the other side? Maybe. Now stretch your legs for a second and sit up is one hip a little at one heel a bit more afforded the other maybe a little bit. Just to give you feedback.
No one's gonna be perfect right away. You don't have to be. So standing up one more time on your floor, right in front of your mat. We're going to end how we started. And then what you're going to do is you're just going to see where you are. Close your eyes. And notice, are you forward on the forfeit?
Are you back on the rear foot? Are you right or left on your foot? It might be a little bit better though than when you started and hopefully it is a little bit better. Maybe not perfect, but no one's perfect. Open your eyes and now just find where you are. Equal weight and not forward. Not backwards, not to the inner part of the foot, not to the outer, the part of the foot. Nice and lifted, centered, balanced. And you guys are done for today. Thank you guys.